WOD Saturday November 16th 2019

December 5, 2019

A.) mobility
:60 seconds sink mobility
:60 seconds oh band distraction
:60 second lat smash


B.) Warmup: 2 rounds of
250m row
5 burpees
5 push press
5 box jumps
5 kB swings


C.) E3mom x 15 (5 sets)
7 push press
(Warm up to around 60-65%and work sets across)


D.) 5 rounds for time:
10 handstand pushups
8 power cleans 135/93
6 renegade rows (per side)


E.) 3-4 sets of
DB front delt raises
Superset with
Db lateral delt raises
Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

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